well, forgive me for not wanting you to beat them, but that's more my bitterness talking :). I knew there was no way in hell we were going to Foxborough and beating them anyway if we made the AFCC so no biggie!

Pretty much out #ocn these days, but if I go on ill make sure I go to #OI too. BTW in response to what we were talking about before, I went from 84-76 kilos eating between 2100-2400 cals with a refeed once a week introduced when I started stagnating. That was with minimal cardio too. At 1800 calories your metabolism has probably slowed down a lot, you need to eat more!

Main thing I've done to get my arms to grow is to be really strict with form and not cheat on my motions. At the moment my arms routine is the following (changes all the time though)

Biceps

4 x failure - Chin Ups (under arm grip)
4 x 6-10 - Hammer Curls (haven't done them in awhile but subbing them back in this week because they are the most responsible for my arm gains imo, great for forearms but make sure you don't swing when you do it, keep your upper arm still and only move your forearm and focus like hell on the contraction)
4 x 6-10 - Seated preacher curls (change rep range each set)

Triceps

4 x failure - weighted dips (don't need a weight but once you can do 10+ you have to add weight)
4 x 6-10 - rope pulldowns - really focus on the contraction and don't involve your shoulders in the motion, just move your forearms.
4 x 6-10 - one arm dumbbell extensions. Reach behind you until your forearm is at a 90 degree angle to your upper arm, and then extend but don't fully lock it out. Again, form is key, don't move your upper arm at all in the exercise.

There are plenty of other good exercises but this is what I'm doing at the moment. Noticed that since not doing hammer curls for awhile my arms haven't been responding as well as they were before so I highly recommend them. Try and do them in the order that I listed too (you can alternate bicep/tricep/bicep/tricep etc too but start with the big movements first).

eh yeah that was a tough loss for y'all. I apologize if I come across as abrasive sometimes when I post about Flacco. Obviously you know how I feel about him but I guess I don't need to be so rude about it.